Have you ever sampled a supplement that promised you boundless energy, superhuman strength, and extraordinary mental clarity — and then been profoundly disappointed with the results?
You’re not alone. Because supplements are only loosely regulated, a sizable number of fitness-enhancing products aren’t worth the bottles that contain them. “There is no shortage of sports supplements to pick from with many dubious promises and very little data,” says exercise scientist Mike T. Nelson, PhD.
One notable exception is creatine monohydrate — popularly known as creatine — a tasteless, inexpensive white powder supplement that’s been available in the United States since the 1990s.
“Creatine clocks in with more than 500 peer-reviewed published studies and a proven track record showing that it will help you lift a few more reps, combat fatigue, and may even improve your health in the process,” says Nelson.
Creatine is considered an ergogenic aid — a substance that improves athletic performance — and so has sometimes been confused with steroids and other potent, illegal substances with dangerous side effects.
“This is a misconception,” notes Samantha McKinney, RD, CPT, national program manager for nutrition and metabolism at Life Time. Creatine isn’t a hormone, steroid, or banned substance of any kind.
“Several substances can enhance performance,” she explains. These include protein, electrolytes, and even the caffeine in your morning coffee or tea. “However, that does not make them equal in function, risk, benefit, or impact. Creatine is considered safe in almost all instances.”
How Creatine Works
Creatine appears to power performance in several ways.
Lower-intensity activities are mostly driven by fuels derived from fats, while more-intense activities are fueled by carbohydrates. The highest-intensity activities — sprints, super-heavy squats, jumps, and throws — require an even more potent energy source derived from phosphocreatine, whose primary ingredient is creatine. The more creatine your diet includes, the more phosphocreatine your muscles store and the more energy you have for those high-intensity activities.
The more creatine your diet includes, the more phosphocreatine your muscles store and the more energy you have for those high-intensity activities.
Over time, creatine helps build muscle. Along with a regular strength-training program, it signals your satellite cells (stem cells that spend much of their lives in a dormant state) to awaken and transform. That leads to noticeably more muscle, strength, and power.
Finally, creatine boosts your capacity to store glycogen, a fuel that supports medium- to high-intensity activity and helps hydrate muscle tissue. Both effects contribute to improved performance in endurance activities — contradicting a long-held belief that creatine benefits only people seeking maximal strength and bigger, stronger muscles.
More Than Muscles
Research has shown that topping off your muscles’ creatine tank leads to a noticeable improvement in athletic performance: more reps, more weight, more speed, more power. One 2022 review of 16 independent studies stretching back a decade demonstrated that creatine is an unequivocally effective muscle-building aid for young, healthy people who train consistently.
Another study found that nine weeks of creatine supplementation led to about a 5 percent additional increase in strength and a nearly 20 percent improvement in power among Division I athletes — impressive changes in already highly trained people.
But intriguing new research suggests that creatine does more than support muscular performance. In fact, studies now show that supplementing with it may offer surprising benefits to your gray matter as well.
Creatine supplementation improves cognition and memory — especially in older adults and those experiencing sleep deprivation and other stresses. Plus, it may aid those with depression, anxiety, traumatic brain injury, and muscular dystrophy.
A 2023 report, summarizing data spanning several decades, found that creatine supplementation improves cognition and memory — especially in older adults and those experiencing sleep deprivation and other stresses. Plus, it may aid those with depression, anxiety, traumatic brain injury, and muscular dystrophy.
Further preliminary research suggests that creatine may improve mental endurance, even in people who aren’t compromised by stress, indicating that long-term use might benefit people in situations requiring extended periods of mental focus.
(Along with creatine, several other nutrients are necessary to support your muscles now and for the long haul. Learn more at, “What to Eat for Strong Muscles.”)
Storage Strategies
High-protein foods like meat, fish, and poultry are decent sources of creatine, says McKinney. Your liver also synthesizes limited amounts by combining key amino acids, available in protein-rich foods, through a process called methylation.
The recommended daily amount of creatine that shows the most benefit is around 5 grams, she notes.
For context, she adds, “You’d have to eat 2 to 4 pounds of chicken, fish, or beef in one day to get to just 5 grams of creatine.” That’s a lot of meat, even for the most dedicated carnivore.
That’s why supplementing is a good idea, especially for vegans and vegetarians, who don’t regularly eat creatine-rich foods. They’ll notice pronounced improvements when they begin supplementing.
Take about 5 grams per day, every day — whether you work out or not — with a healthy amount of fluids or food. Importantly, creatine doesn’t do much until you’ve topped off your stores. That usually takes a few weeks of regular use, so don’t stop taking it even if you suspect it’s not working, and don’t take it sporadically.
To accelerate the topping-off process, some people start their creatine supplementation with a loading phase, taking 20 grams a day for the first week before tapering to the standard 5-gram dose.
To accelerate the topping-off process, some people start their creatine supplementation with a loading phase, taking 20 grams a day for the first week before tapering to the standard 5-gram dose.
Side effects are minimal. As with most supplements, creatine can lead to minor symptoms, like mild headaches, in some people. If that’s the case for you, spread out your dose over the course of the day.
Because creatine leads to muscle gain and better hydration, there is also a chance you might gain a small amount of weight after several weeks of use. But for most people seeking better fitness, improved hydration and stronger muscles are worth it.
Creatine shouldn’t replace smart exercise, sleep, or dietary habits. If you don’t have the basics covered — regular exercise, sufficient sleep, and plenty of protein, vegetables, and fiber — no powder or pill will be of much help. A supplement is just that: something you add to an already-solid program to give yourself an additional edge.
This article originally appeared as “Curious About Creatine?” in the May/June 2024 issue of Experience Life.
This Post Has 0 Comments